WGM intervals
For completion as warm-up:
300m run
2 sets of [10 alternating toe touches from plank + 5 slow prisoner Kang squats]
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Every 5:00 for 30:00 (6 sets):
1 power snatch or 1 power clean
6-12 perfect push-ups, 4-8 strict dips, or 3-6 mat lengths handstand walk
300-400m (or equivalent row/bike/ski)
1 power snatch or 1 power clean
*build to a heavy on the barbell w/same weight within each set, keep the gymnastics solid throughout, and cyclical work @ easy pace to be able to hit the 2nd barbell rep
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5:00-10:00 coach-led mobility